Spontaneous Workout Check-In

Discussion in 'Health and Fitness' started by Colucci, Mar 23, 2006.

  1. Lily

    Lily Valued Member

    11km run followed by 100m sprint intervals (1km) :D
  2. Freeform

    Freeform Fully operational War-Pig Supporter

    3 x 1 min rounds of:

    Neck bridges
    Dive bombers
    Hip switches (keeping legs off of the ground)
    Back raise
    Triangle sit ups (keeping arms off the ground)
    Hand/Foot switches
    Rest round
  3. NaughtyKnight

    NaughtyKnight Has yellow fever!

    Burpees and Divebombers in the same circuit? Now thats brutal :p.
  4. g-bells

    g-bells Don't look up!

    40 minutes on stationary bike
    5x5 on hvy bag
    25 minutes on wooded dummy
  5. Freeform

    Freeform Fully operational War-Pig Supporter

    It's getting up from the sprawls afterwards that gets me!
  6. Cuchulain82

    Cuchulain82 Custodia Legis

    Just did this yesterday:

    Circuit-style workout, so I do each exercise in the sequence listed with as little rest as possible. First I Skip rope for 10 mins to warm up, then I do 4 rounds total- 1 round w/half weight to warm up, 3 at listed weight.

    -Flat bench, 100 lb. dumbells, 9 reps
    -Weighted dips, 45 lbs, 7-8 reps
    -Cable Flys, 40 lbs each, 7-8 reps
    -"Arnold" style shoulder presses, 50 lb dumbells, 7 reps
    -Shrugs, 100 lb dumbells
    -Single leg squats, 50 lb dumbells, 8 reps/leg
    -Deadlift, 335 lbs, 5 reps
    -Full contact twists, 50 lbs on bar
    -15 full situps
    -35 lb "plate drops", 10 reps

    -I also messed around for a bit, doing some one handed snatches with the bar and I helped a kid in my gym clean up his form for clean and presses. So I ended up cleaning 185 a few times too. It was really hard- I was tired and didn't realize he had that much weight on. All in all, it was a really good day. :D
  7. narcsarge

    narcsarge Masticated Whey

    BW x 10
    BW x 10
    BW x 8
    Bw x 7

    T-Bar Row
    135 x 8
    145 x 7
    155 x 4

    Low Cable Rows
    100 x 7
    100 x 7
    100 x 4

    Barbell Curls
    65 x 10
    75 x 7
    80 x 5

    Alt. DB Curls
    35 x 10
    40 x 6
    45 x 3 <----GRRRR
    40 x 5

    **Did not want to risk doing something that might cause me to miss out on my Belt Promotion for Tae Kwon Do on Saturday so did not do Deads :eek: . Basicly, I kept my routine to heavy, but not insane. :D
  8. g-bells

    g-bells Don't look up!

    bench press- 240x8,250x6,260x4,280x2
    incline BP- 205x8,215x6,225x4,235x2
    pec deck 4x10

    tri's- skull crushers 3x8
    pushdowns 3x8
    one arm reverse pushdowns 3x8
    bi's- incline DB curls 3x8
    seated DB curls 3x8
    vertical DB concentration curls 3x8

    neck 3x15
    wrist curls 3x15

    abs- hanging st. leg lifts 3x12
    ab rollers 3x20
    side crunches 2x20
    side hip raises 2x15
    figure 8's 2x15
    stomach vacum 6 minutes

    40 minutes on bike
    25 minutes on dummy
    20 minutes walking

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  9. fruitjuice!

    fruitjuice! Banned Banned

    3x star jump.

    im done.
  10. Socrastein

    Socrastein The Boxing Philosopher

    Just got back from the gym, slowly built up to and successfully pulled about 205 kilos, or 450 lbs. Won't be long now until I'm pulling 227 kilos, 500 lbs, which will be over 250% of my bodyweight.
  11. Nick K

    Nick K Sometimes a Valued Member

    Ah -you strong guys - you're all monsters!
    This a.m.
    Skipping to warm up

    Hands on the double ended bag 2x3 minutes
    hands on the light bag 2x3 minutes
    Legs on the light bag 2x3 minutes
    hands on the wall bag 2x2 minutes
    legs on the wall bag 2 x2 minutes
    In the ring hands on pads 4 x 1 minutes
    hands and legs 2x 1 minutes

    Finished off with single long set jab/cross and pressups

    This pm
    Nice and light intensity technical TKD practice.
  12. Hiroji

    Hiroji laugh often, love much

    This morning 3 1/2 mile run, of which the last mile (roughly!) i ran fartlek stylee.

    Tonight, an hour and half kickboxing training.
  13. SickDevildog

    SickDevildog Lost In The Sauce

    I found me a gym atlast! :p

    DB Snatches:


    Snatch DL Elevated:

    Clean+Front Squat:

    Bent Rows:

    DB Bench:

    DB Rows

    Pec Dec:

    Leg Curl

    Pullups Wide:
  14. SCP_Kensei

    SCP_Kensei www.taintedlover.com


    3 Mile x-country run

    3x2 minute rounds skipping

    1x 5 minute stand up sparring round

    3x6 Bench Press
    3x6 Shoulder Press
    3x8 Lat Pull Down
    2x8 Pull Ups
    2x8 cable neck extension
    2x8 Lateral Raise

    Not a lot really, but I was a ncie afternoon so me and the guys took it easy, lifted weights, fought a bit, chatted a lot.... good way to spend a couple of hours.
  15. Cuchulain82

    Cuchulain82 Custodia Legis

    I've been trying to mix up my lifting recently, so I've been doing some of the workouts from gymjones.com. They are often similar to crossfit workouts. Here's what I did yesterday:

    "Tabata This":

    -Tabata-style, 20 secs on, 10 secs rest rounds, 8 times per exercises, for each of the following movements. (So, a 4 mins of tabata for each of these). 1 min rest in between each exercise.

    -Squats (I did deadlifts instead)
    -Pull ups
    -Sit ups

    -I didn't like this workout at all. Most of the motions weren't compound enough for my liking, especially pullups. Once I did a few pullups my arms were shot, so by the time I got into my 6th and 7th round of pullups I was doing a lot of dead hanging. I don't think I'll do this again, at least not for a while.
  16. 1stdeathgodfist

    1stdeathgodfist New Member

    600 sit-ups with 100lbs
  17. Gary

    Gary Vs The Irresistible Farce Supporter

    Nice achievement, but what are you expecting to get out of it?
  18. Hiroji

    Hiroji laugh often, love much

    Did a fairly hard fitness and conditionong class last night at kickboxing.

    after warm up and stratch;

    mat jumps 30 secs
    single leg squats 30 secs
    clap pushups 30 secs
    v situp thingys (passing pad between feet then hands) 30 secs

    repeat above for 20 secs, then again for 10 secs.

    jogging around the hall for two mins with sprints either side of the hall

    then 100 situps with partner doing various types

    then 100 punches as fast in the mounted position punching up

    up and over jumps for 1 1/2 min

    200 straight punches to pad holder
    100 hooks left hand
    100 hooks right hand
    200 elboes
    30 secs bouncing round kicks left leg then right.

    2 mins jumps with 10 straight punches every 10 jumps
    then 20 knee strikes with right leg in clinch then round kicks 20 each leg

    then repeat the first lot of exercises .
    Last edited: May 3, 2007
  19. flaming

    flaming Valued Member

  20. g-bells

    g-bells Don't look up!

    DB bench 80x15,85x12,95x10
    incline DB 65x15,70x12,80x10
    pec deck 4x15

    skull crushers 3x15
    rope push downs 3x15
    one arm reverse pushdowns 3x15

    incline DB curls 3x15
    seated DB curls 3x15
    one arm DB reverse preacher curls 3x15

    30 minutes on treadmill
    30 minutes on bike
    20 minutes on elipitical

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